By Hilary Akman, LMHC, LPC — Online Counseling Solutions | Serving Davie, FL, and all of Florida through online therapy
Missed post 1 and 2? Click here
Why Behavior Matters in CBT
In Parts 1 and 2 of this series, we explored how thoughts influence emotions and how emotions impact daily functioning. In Part 3, we focus on the behavioral component of Cognitive Behavioral Therapy (CBT)—the part that helps clients take action even when motivation is low or emotions feel overwhelming.
Many people wait to feel better before changing their behavior. Can you see how this keeps people stuck? CBT works in the opposite direction. It teaches that behavior change often comes first, and that taking small, intentional actions can improve both thoughts and emotions over time.
How Avoidance Keeps You Stuck
Avoidance is one of the most common behaviors that maintains anxiety, depression, and stress. And it is the most unhelpful response to anxiety. While avoiding uncomfortable situations may bring short-term relief, it reinforces fear and reduces confidence in the long run.
For example, someone with anxiety may avoid social situations, difficult conversations, presentations, or unfamiliar experiences. This avoidance temporarily reduces discomfort but strengthens the belief that the situation is unsafe or unmanageable. CBT helps interrupt this cycle by encouraging gradual, supported action. (Plus a change in thinking- see the 1st post in this series”
Behavioral Tools Used in CBT
CBT provides practical, evidence-based strategies to help clients change unhelpful behavioral patterns:
Behavioral Activation:
Often used for depression, this approach helps clients increase engagement in meaningful or enjoyable activities—even when motivation is low. Action leads to improved mood, not the other way around.
Exposure-Based Strategies:
For anxiety, CBT uses gradual exposure to feared situations in a safe and structured way. Over time, this reduces fear and builds confidence.
Skill Building and Problem-Solving:
Clients learn how to plan, practice, and evaluate new behaviors. After trying a new response, clients reflect: What worked? What didn’t? What would I adjust next time?
These strategies are practiced both in session and at home, helping clients build momentum and confidence quickly. I always tell my clients that no one I have worked with has gotten better WITHOUT doing homework in between our sessions. Remember- talking about problems rarely solves them.
How Behavior Change Creates Lasting Results
As behaviors change, clients often notice rapid improvements in confidence, mood, and emotional regulation. Each successful experience provides evidence that challenges negative thoughts and reduces emotional intensity.
CBT emphasizes small, achievable steps rather than drastic changes. This makes the process manageable and sustainable. Over time, clients begin to trust their ability to handle discomfort and navigate challenges more effectively.
Evidence-Based and Results-Driven
CBT is one of the most researched forms of therapy, with strong evidence supporting its effectiveness for anxiety, depression, ADHD, and stress-related concerns. Because it is structured, goal-oriented, and time-limited, many clients experience meaningful progress within weeks rather than years.
At Online Counseling Solutions in Davie, FL, CBT is used to help clients build practical skills that support long-term success—both during therapy and after it ends.
Moving Forward
If you feel stuck, unmotivated, or caught in patterns of avoidance, CBT offers a clear path forward. By changing behaviors first, you can shift how you think and feel—creating momentum toward a more confident and fulfilling life.
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